DAY 06 · WEEK 01 · GENERAL PREPARATION

Endurance Workout #1

Complete conditioning and recovery using the prescribed rounds, repetitions, rest, and linked demonstrations from the canonical plan.

Conditioning and recovery0 demonstrationsSource page 10
01

PICKUP → DROPOFF

Know what today is for before you start.

PICKUP

Bring forward one technique cue from Day 5.

Today’s focus
General preparation
Use the source
Watch each linked demonstration before attempting an unfamiliar drill.

DROPOFF

You have completed every prescribed block and can name one cue that improved your general preparation work.

Performance evidence
Finish the prescribed work, then identify one technique cue to carry into the next session.
Transfer
Apply today’s strongest cue during the final freestyle or independent round.
02

CANONICAL WEEK BRIEF

Use the week’s purpose and objectives to frame today’s work.

Week 1 source

This briefing is preserved from Competitive Workout Plan page 4.

Inspect week source

WEEK #1

MAIN FOCUS: GENERAL PREPARATION PHASE (FOUNDATION

BUILDING)

Purpose: This phase is all about laying a strong foundation for

your boxing performance. The goal is to build overall physical

fitness, reinforce fundamental techniques, and develop the

mental discipline required for high-level training.

Key Objectives:

Conditioning: Improve endurance, strength, and mobility to

prepare your body for more intense training in later phases.

Fundamentals: Sharpen basic techniques like footwork,

head movement, and punch mechanics to ensure efficiency

and control.

Discipline & Consistency: Establish a solid training routine

and mindset to maintain focus and long-term progress.

This phase is essential for injury prevention, skill refinement, and

overall performance development before moving into more

specialized training.

03

TODAY’S WORKOUT

Follow the source in order. Tap any demonstration when you reach its drill.

Trainer-owned content

The wording and sequence below come directly from Competitive Workout Plan. Spelling and phrasing are preserved so the PDF remains authoritative.

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  1. 01

    SOURCE SECTION

    ENDURANCE WORKOUT #1

    steady state run (click and open

    a Google Doc)

    a healthy mind in a healthy body Y

    RECOVERY TIPS:

  2. 02

    RECOVERY

    Hydration: Staying well-hydrated; aids in nutrient

    transport and toxin removal, crucial for efficient

    recovery.

    Stretching: Stretching prevents muscle tightness

    and promotes flexibility, reducing the risk of injury.

    Active Rest: Low intensity body movements such as

    walking can reduce lactic acid build-up and pump

    necessary fluids to sore muscles for efficient

    recovery.

    Nutrition: Eating additional protein will help you

    recover at a much faster rate. Try to aim for 1G per

    pound of lean body weight. LEAN BODY WEIGHT

    CALCULATOR

    Mental Relaxation: Mental relaxation techniques

    reduce stress, ensuring a positive mindset for

    optimal recovery and performance.

  3. 03

    DAILY CHECKLIST

    DAILy to do:

    7-8 hours of sleep

    positive attitude

    14 hour fast (water only)

    cardio

    workout

    3 high protein meals

    1 gallon of water

    DAILy STRETCH:

    fordward fold

    trunk twist

    assisted lunge

    Child's pose

    SUPER IMPORTANT!

04

FINISH THE LOOP

Keep one useful cue, then mark the day complete.

Finish the prescribed work, then identify one technique cue to carry into the next session.